How many steps a day should you walk?
About 7,000, or more if you like. 10,000 has little science behind it. But your age changes where the gains level off, and if you walk little now, your first extra steps count most.
On this page
How many steps a day is good?
About 7,000. A large 2025 review pooled studies that tracked steps with a device. People on 7,000 a day had a 47% lower risk of dying during the studies than people on 2,000.
These studies watched people. They didn’t test what happens when you change, so the gap is linked to steps, not proven to come from them. Healthier people may simply walk more.
For risk of dying early, heart disease, dementia and falls, the gains started to level off at around 5,000 to 7,000 steps. For some other outcomes, such as type 2 diabetes, more steps kept being linked to lower risk.
Think of a glass of water when you’re very thirsty. The first glass helps a lot. The third still helps, just less.
Steps looked similar in these studies: the first few thousand were linked to the biggest drop in risk.
- Below 5 thousand steps a dayEach extra step counts most here.
- 5 to just under 7 thousand steps a dayGains start to level off.
- 7 thousand steps a day or abovePast where gains levelled off. More is still fine.
Source: Ding 2025, Lancet Public Health
What’s average? In a big study of phone step counts, UK users logged 5,444 steps a day on average. Those users were younger than the UK as a whole.
Your next move: check your phone or watch for your usual daily count.
Recommended steps per day by age
This is where age comes in. A study of 15 groups of adults found the gains levelled off later for younger people.
| Age | Gains levelled off at about | Who was studied |
|---|---|---|
| Under 60 | 8,000 to 10,000 steps | Adults in 15 studies |
| 60 and over | 6,000 to 8,000 steps | Adults in 15 studies |
| Women, average age 72 | 7,500 steps | 16,741 US women |
Sources: Paluch 2022, Lancet Public Health; Lee 2019, JAMA Internal Medicine
So 7,000 is a fair goal at 60 or over. Under 60, aiming for 8,000 or more may suit you better.
Over 65? The NHS says to be active every day, even if it’s just light activity. Work on strength, balance and flexibility on at least 2 days a week too.
See balance training for simple moves.
Is 10,000 steps a day a myth?
As a must-hit number, yes. Researchers say 10,000 has limited scientific basis.
It isn’t wrong, though. The 2025 review says it can still be a good goal for more active people.
Walk little now? Then your first extra steps count most.
In the 15-study review, people on about 5,800 steps were linked to a 40% lower risk of dying than people on about 3,500. Going on to 7,800 or 10,900 added less than that first jump.
Even small rises showed up. In older women, about 4,400 steps was linked to lower death rates than about 2,700.
So don’t let 10,000 put you off. Add 1,000 or 2,000 to the count you have now.
Wondering whether speed matters too? See walking pace or step count.
How much should you walk a day for the NHS 150 minutes?
The NHS doesn’t give a step count. It counts minutes. Adults should do at least 150 minutes of moderate activity a week, or 75 minutes of hard activity.
Brisk walking counts as moderate. A brisk walk is about 3 miles an hour. You can still talk but can’t sing.
In steps, that’s roughly 100 steps a minute in lab tests of healthy adults. So 10 brisk minutes is about 1,000 steps.
| Brisk walking | About this many steps | NHS 150 minutes |
|---|---|---|
| 10 minutes a day | 1,000 | Counts towards it |
| 30 minutes on 5 days | 3,000 on each day | Meets it |
| Strolling round the house | Adds to your count | Not brisk, so doesn’t count |
Sources: NHS; NHS guidelines; CADENCE-Adults study
The NHS also wants strength work on at least 2 days a week, and less time sitting. Steps don’t cover those.
Short on time? Short bursts of exercise can help.
How can I walk more each day?
Build it into your day. The NHS says the easiest way is to make walking a habit. If you’re not very active, add distance bit by bit.
Six NHS ways to add steps this week
- Walk part of your journey to work.
- Walk to the shops instead of driving.
- Take the stairs instead of the lift.
- Leave the car behind for short journeys.
- Walk the kids to school.
- Go for a stroll with family or friends after dinner.
Source: NHS: walking for health
An evening stroll may do more than add steps. See walking after meals for what it may do to blood sugar.
Bored of the same route? Try Nordic walking.
When to speak to a GP
Speak to a GP if:
- You have not exercised for some time, or you have medical conditions or concerns.
- You have chest pain that comes and goes, or that goes away quickly but you’re still worried.
- You’ve had a fall, or you’re worried about your balance or mobility (NHS: falls). The NHS says strength, balance and flexibility exercises can help.
Call 999 if you get sudden chest pain or discomfort that does not go away. It can feel like squeezing, pressure, burning or indigestion. Also call if the pain spreads to your arm, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headed or short of breath.